Creamy Broccoli and Cauliflower Bake

Creamy Broccoli and Cauliflower Bake

This Creamy Broccoli and Cauliflower Bake is a delicious and nutritious dish. With a creamy base and a cheesy topping, it’s the perfect way to enjoy vegetables like broccoli and cauliflower. The caramelized onions, garlic, and bell pepper add an extra layer of flavor, making it a satisfying and comforting meal.

Ingredients:

• 900 grams broccoli, cut into florets

• 450 grams cauliflower, cut into florets

• 5 cups milk

• Salt to taste

• 1 onion, finely chopped

• 1 carrot, peeled and diced

• 1 bell pepper, chopped

• 1 garlic clove, minced

• 2 tablespoons olive oil

• Parsley, chopped (for garnish)

• 200 grams red cherry tomatoes, halved

• Optional: Cheese (mozzarella or parmesan) for topping

Instructions:

1. Prepare the Vegetables:

   • Preheat your oven to 350°F (175°C).

   • Steam or blanch the broccoli and cauliflower until just tender, about 5 minutes. Drain well and set aside.

   • In a large skillet, heat the olive oil over medium heat. Add the chopped onion, carrot, and bell pepper. Cook for 5-7 minutes until softened.

2. Make the Creamy Sauce:

   • Add the minced garlic to the skillet and cook for an additional minute.

   • Add the 5 cups of milk to the skillet. Bring to a simmer and cook for 10 minutes, allowing the flavors to combine and the liquid to reduce slightly. Season with salt to taste.

   • Optional: You can add a little flour or cornstarch if you prefer a thicker sauce. Stir until the sauce thickens to your liking.

3. Combine the Vegetables and Sauce:

   • In a large baking dish, combine the steamed broccoli and cauliflower. Pour the creamy sauce over the vegetables, ensuring they are well-coated.

   • Top with halved cherry tomatoes and sprinkle with parsley for a burst of color.

4. Bake:

   • If desired, sprinkle some grated cheese (such as mozzarella or parmesan) on top for an extra cheesy finish.

   • Bake in the preheated oven for 20-25 minutes or until the top is golden brown and bubbly.

5. Serve:

   • Remove from the oven and let it cool slightly. Serve the creamy broccoli and cauliflower bake hot, garnished with more parsley if desired.

Notes:

• Cheese Variation: You can use a mix of cheeses like cheddar, mozzarella, or Parmesan for a richer flavor.

• Vegan Option: Use plant-based milk (such as almond or oat milk) and vegan cheese to make this dish vegan-friendly.

• Herb Options: Feel free to add herbs like thyme or rosemary for added depth of flavor.

Tips:

• Make-Ahead: This dish can be made ahead and stored in the fridge for up to 2 days. Reheat in the oven before serving.

• Crunchy Topping: For a crunchy topping, add some breadcrumbs or crushed nuts before baking.

• Creamier Sauce: If you prefer a richer sauce, you can substitute some of the milk with heavy cream.

Servings:

This recipe serves 4-6 people as a side dish.

Nutritional Info (Approximate per serving):

• Calories: 150-180 (depending on cheese used)

• Carbs: 15g

• Protein: 6g

• Fat: 9g

• Fiber: 4g

• Sugar: 7g

Benefits:

• Rich in Fiber: Broccoli and cauliflower are both excellent sources of dietary fiber, which supports digestive health.

• High in Antioxidants: The vegetables and olive oil provide a good dose of antioxidants, which help protect the body from oxidative stress.

• Bone Health: Cauliflower and broccoli are rich in vitamin K and calcium, which are important for maintaining strong bones.

• Low in Calories: This dish is relatively low in calories, making it great for those looking to maintain or lose weight.

Q&A:

Q: Can I use frozen vegetables for this recipe?
A: Yes, frozen broccoli and cauliflower can be used. Just make sure to thaw them and drain any excess water before adding them to the dish.

Q: Can I add protein to this dish?
A: Absolutely! You can add grilled chicken, tofu, or beans for a more filling meal.

Q: Can I make this dish without cheese?
A: Yes, you can leave out the cheese or use a dairy-free version if you prefer.